5 Healing Bone Broth Recipes for Your Body, Gut, Skin, and Soul

Why you should drink bone broth

The culinary world is abuzz with tales of bone broth’s restorative benefits. Many maintain that for millennia, bone broths have eased various complaints and could fortify the blood or aid kidney function. Much of these assertions, however, are anecdotal and passed down through cultures rather than conclusively proven by research.

Scientific data on bone broth is sparse and mainly limited to small-scale studies. Still, proponents suggest the nutrients may support:

• the digestive tract
• inflammatory responses
• joint health
• weight management
• sleep quality

So what components in bone broth might be effective? While the comforting salt in bone broth can soothe a sore throat, the real nutrients come from the bones themselves.

When bones, marrow, and connective tissue simmer, minerals like calcium, magnesium, phosphorus, and silicon leach out. Structural and reparative substances such as collagen, glutamine, and glycine also become part of the stock.

Collagen can assist with bone and joint conditions, and glycine might combat tiredness and help with sleep. A small trial indicated glutamine may help regulate gut microbes. All these elements combined in a broth make an easy way to obtain beneficial nutrients — and they may play a role during a healing crisis for some.

Best time to partake

Across many cultures, preparing broths from fish, chicken, and beef bones is a time-honored tradition.

There’s no definitive scientific rule about when to drink bone broth. You can sip a cup in the morning or enjoy one before bed. Many people enhance the flavor with additions like turmeric, ginger, or garlic.

Pay attention to the source of the bones you use. A very small study detected elevated lead levels in some broths, particularly chicken stock made from skin and cartilage. To reduce risks, buy bones from reputable, free-range, grass-fed animals.

Pork bone broth

If budget is a concern, pork bone broth is a good option. It’s typically cheaper to make than chicken or beef broth and straightforward to prepare. If pork bones are scarce at your store, ask the butcher for help. Get the recipe, courtesy of Brooklyn Supper.

We also offer a basic bone broth recipe here. Simple as it is, it takes considerable time (12 to 24 hours) and patience.

Fish bone broth

Broth made from fish bones is rich in iodine, which can support thyroid function. This delicate stock also makes an excellent foundation for Asian-style soups and curries.

The trick to a flavorful fish stock is using bones from non-oily fish. Avoid slow cookers or pressure cookers for this one — fish bone broth is best simmered on the stovetop. Get the recipe, courtesy of Dr. Kellyann.

Chicken feet and chili pepper stock

It may not sound appealing at first, but chicken feet are excellent for creating a nutrient-dense stock abundant in glucosamine, collagen, and calcium.

Chicken feet can be hard to find in typical supermarkets, so check farmers markets or stores owned by Chinese or Mexican communities. Get the recipe, courtesy of Nourished Kitchen.

Instant Pot bone broth

Instant Pot bone broth is prepared in a pressure cooker or Instant Pot. This chicken-based recipe is ideal for a busy parent who wants to prepare a batch of stock for the household.

You can also use beef, lamb, or pork — just roast the bones first to maximize flavor extraction. This straightforward broth makes a great base for egg drop soup, classic chicken soup, or coconut curry lime soup. Get the recipe, courtesy of mommypotamus.

Slow cooker beef bone broth

Hearty and uncomplicated, beef stock is wonderful for braising vegetables and meats or serving as the foundation for soups and stews. For those new to bone broths, this beef version is simple to make and full of taste. Get the recipe, courtesy of The Healthy Foodie.

Bone broths will keep for up to five days when refrigerated. If you don’t plan to consume them right away, freeze the stock. Tip: Freeze in small portions to make reheating easier.